Fresh, Filling Family Dinners

Aug 07, 2017 04:31AM
● Published by Family Features

When busy mornings give way to a hectic workday followed by homework and after-school activities, a fresh, simple meal is often the only option. Before you hit the drive-thru or settle for an equally unhealthy alternative, check out these delicious dishes you can prepare and serve without the hassle.

Savory and Scrumptious

Take a nutritious dish to the family table that still brings a flavorful bite. This savory lasagna recipe boasts meaty eggplant, fresh zucchini and lycopene-rich tomatoes. Whole-wheat noodles pack fiber and natural plant compounds, called phytochemicals. Find more better-for-you recipe ideas at AICR.org.

Roasted Vegetable Lasagna

Reprinted with permission from the American Institute for Cancer Research.
Servings: 12

2 eggplants (about 3 pounds), quartered lengthwise

6 medium zucchini (about 3 pounds)

canola oil cooking spray

1 pound whole-wheat lasagna noodles

15 ounces low-fat ricotta or low-fat cottage cheese

2 eggs

1/2 cup grated Parmesan cheese

1/2 teaspoon ground nutmeg

1/2 teaspoon garlic powder

3 cups low-fat mozzarella cheese

4 cups low-sodium tomato sauce, divided

Heat oven to 450° F. Grease 13-by-9-by-2-inch baking pan; set aside.

Slice eggplant and zucchini in 1/2-inch slices. Layer on two baking sheets and coat both sides of vegetables with cooking spray. Roast 20 minutes. Toss vegetables and continue roasting until well browned and soft, about 20 minutes more. Transfer vegetables to large bowl.

Sprinkle 1/4 of the mozzarella over ricotta. Spoon 1/3 of roasted vegetables on top. Top with 1/2 cup tomato sauce and continue assembly as directed until there are four layers of pasta and three layers of filling. Spread remaining sauce on top and sprinkle with remaining mozzarella.

Quick, Flavorful Meal Idea

It’s not always easy to make healthy food choices. When time is of the essence, look for delicious recipe ingredients that are convenient and easy to prepare while also offering great taste and health benefits.

In fact, 40 percent of American consumers said shorter cooking times are especially important when buying grocery items such as rice, grains and pasta, according to research from Statista, and 83 percent said taste is an important factor when purchasing food.

Ready in 10 minutes with flavor infused in every grain, Uncle Ben’s Flavor Infusions rice is ideal for those looking for quick and healthy meal options. With its one-step cooking process, it makes it easy for families to cook with their kids and quickly get dinner on the table. The resealable pouches ensure freshness for multiple uses, and any of the five flavors can be combined with fresh vegetables, proteins and herbs for a simple meal that’s ready in less than 20 minutes.

Simple recipe options using Flavor Infusions, such as Easy Thai Chicken Satay and Rice Salad, are quick meals the entire family can enjoy, even when short on time. Find more meal ideas at UncleBens.com.

Fish with a Twist

Add a little variety to your dinnertime protein with a smart, heart-healthy option like fish. Fillets cook quickly and a slightly sweet white fish like farm-raised catfish has a mild enough flavor to entice picky young eaters. White fish is also quite versatile; it can take on other flavors such as this citrusy topping with ease. Find more family-friendly fish recipes at USCatfish.com.

Catfish Quesadilla with Cilantro-Lime Sour Cream

Recipe courtesy of The Catfish Institute
Servings: 4

4 U.S. Farm-Raised Catfish Fillets, grilled or baked

2 1/2 tablespoons olive oil, divided

salt, to taste

freshly ground pepper, to taste

smoked paprika or chili powder

1 small red bell pepper, diced

1/2 red onion, diced

3/4 cup whole corn kernels

1 teaspoon red pepper flakes

1 teaspoon ground cumin

1/2 cup fresh cilantro leaves, chopped

4 flour or wheat tortillas (10 inches each)

1 can (16 ounces) refried black beans

2 cups grated pepper jack cheese

Cilantro-Lime Sour Cream:

1/2 cup sour cream

1/4 cup fresh cilantro leaves, chopped

1/2 lime, juiced

lime zest

salt, to taste

Lightly brush fish with 1 tablespoon olive oil. Season with salt, pepper and smoked paprika or chili powder. Prepare fish on grill or bake until done. Place in refrigerator to cool. When cool, cut into bite-size pieces.